3 foods that are healthier eaten together

Matthew Kadey, RDNovember 22, 2012

These healthy foods pack an even bigger nutritional punch when they’re paired together

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Nutritional food pairs

You probably already know that peanut butter and jelly, not to mention maple and walnuts, are naturals together. But science is continually discovering less obvious food pairs that can offer a wide range of health benefits, from lowering cholesterol to improving eyesight. When we eat certain foods together, their nutrients or antioxidants work in sync-producing a synergistic health benefit that’s not realized when these foods are eaten alone. To up the nutrition in meals, try the following food pairings.

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Pair pasta with red wine vinegar

Why? Together they keep you feeling full

Red wine vinegar (like other types of vinegar) contains acetic acid, which research has shown reduces the spike in blood sugar that occurs after consuming starchy foods high in carbohydrates such as pasta, rice and bread. A steadier rise in blood sugar reduces hunger by keeping you feeling satiated, as well as helping to minimize the risk of developing type 2 diabetes. (And by the way: Cinnamon also has blood-glucose-lowering abilities, so sprinkle it on oatmeal or add to the water used to cook rice.)

Pair tempeh with leeks

Why? Together they help your heart

In 2010, researchers at St. Michael’s Hospital in Toronto showed that the joint consumption of inulin (a prebiotic substance found in leeks, onions, garlic, Jerusalem artichokes and chicory) with soy protein and soy isoflavones can reduce LDL ( “bad”) cholesterol while simultaneously raising HDL ( “good”) cholesterol. This improved ratio can reduce the risk of clogged arteries and heart disease. Tofu, tempeh and edamame are all excellent sources of soy protein and isoflavones.

Pair chicken with grapefruit

Why? Together they boost energy

Poultry, beef, pork and fish are all top dietary sources of coenzyme Q10 (CoQ10). This “power plant” of our body’s cells plays a vital role in the production of the energy we use for everything from digesting food to running on a treadmill. The coenzyme may also help control blood pressure in those with hypertension. A 2010 Japanese study discovered that eating grapefruit allows up to 50 percent higher cellular absorption of CoQ10 (grapefruit appears to inhibit a protein in the membrane of cells that limits CoQ10 uptake).